A Manual For Fat Loss

Note that everything in this chapter is in addition to everything in the previous chapter.

1. Skip Breakfast

If you want to lose weight, you have to create a caloric deficit.

Caloric deficit = Calories consumed – calories burnt

You get fat when the calories you consume are higher than the calories you burn. (Of course, there's more to it, but this equation is a very good generalization.)

By skipping breakfast, you end up eating fewer calories per day, and that will help you lose a lot of fat over time.

Isn’t breakfast the most important meal of the day?

No, it’s not. The slogan “Breakfast is the most important meal of the day” was invented in the 19th century by James Caleb Jackson and John Harvey Kellogg to sell their newly invented breakfast cereal.
Besides, this is not a permanent lifestyle change – you can go back to eating breakfast if that’s what you want to do after you’ve lost all the extra kilograms of fat around your body. You don’t need to stay in a state of caloric deficit forever.

2. Focus on Protein:

Not only will we cut down on sugars and vegetable oil, but we will also focus on eating high protein foods. Not an exhaustive list:

• Eggs
• Meat
• Legumes and pulses
• Cottage cheese and other dairy products

Ideally, you want to eat ~ 2 grams of protein per kilogram of bodyweight.

Not only will this improve your health, but you will also not feel as hungry because protein is incredibly satiating.
You can eat an absurdly large amount of carbohydrates before you feel full (and feel hungry again in a short amount of time) but eating protein will make you feel full much faster (and for much longer).

3. Eat at the same times each day:

Your body has its own biological clock. If you eat at a particular time, it will learn to feel hungry at that time.
When you start implementing this guide, you'll feel hungry at the time you usually eat breakfast. But in two weeks, you won't. Your body will adjust to its new meal schedule.
Do not vary the times you eat, and you’ll stop feeling hungry outside of those times. This will make it much easier to lose weight as you won’t be battling constant hunger pangs.

4. Stop Snacking:

Snacking is a great way to get extra calories, but it's terrible if you want to

lose weight.

You know those things you eat between two meals: biscuits, chips, etc. Those are some of the highest calorie foods on the planet.

If you absolutely must snack (because of uncontrollable hunger pangs or stomach growling at work), be smart about it.

Instead of eating high-calorie items, snack on:

• Cucumbers

• Tomatoes

• Beetroots

• Fruits Salads etc.

These foods have low calories in ratio to their volume, so you're not setting yourself back much by snacking on them.

5. No Cheat Days:

The dumbest mistake you can make when you are fat and trying to lose weight is having cheat days.

When you are fat, and you've been dieting for a week, and you have a "cheat day", you won't be making any progress ... at all.

Let's say that you create a deficit of 500 calories a day (great), so over 6 days, you saved 3000 calories.

Now you go and have a cheat day and eat a large pizza and drink some coke and eat some dessert, and you've now eaten 3000 extra calories that day.

The overall progress you made that week: almost nothing.

You can only have cheat days when you are fit.

Only fit people "deserve" cheat days.

If you are fat, it's because your entire life has been one giant cheat day.

If you truly want to lose that weight once and for all, no more cheating.

And that's it. That's all you need to do to lose fat.

If you follow everything in this guide, you can expect to lose 0.5-1 kg of fat per week for the first 3-6 months and half that for the next 3-6 months and then declining ever after, of course, depending on how fat you already are.

In general, the fatter you are, the more weight you will lose per week. As you get fitter, the fat loss numbers will become smaller.

Following this guide to diet and doing the exercise routine is how you will lose weight. There are no "secrets" and no "special tricks" to do it.

Just diet and exercise.

(You keep hearing about special secrets because secrets sell and people want shortcuts, but when it comes to biology, the long cut is the short cut. Don't waste your money on any special weight loss product; just follow this chapter consistently and you'll be fine.)

P.S. Be sure to measure your weight every week to keep track of the overall trajectory of your progress.

I want to lose fat faster. What do I do?

Great. In this case, you also need to skip lunch.

Just eat one meal per day: Dinner.

Make sure you get enough electrolytes (or you’ll feel lightheaded and lazy) and make sure that your dinner is calorically dense and has enough protein (or you’ll lose muscle).

Consider having a protein shake in the morning and evening.

This is called intermittent fasting, where you only eat during a 4-hour window and fast for the remaining 20 hours. It’s a very healthy way to live and a great way to get back in shape.